How To Calculate a Macro

Macronutrient Calculation Formulas:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.25}{4} \] \[ C = \frac{DC \times 0.55}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR (Basal Metabolic Rate):

TDEE (Total Daily Energy Expenditure):

DC (Daily Calories for weight loss):

Protein (P):

Carbohydrates (C):

Fat (F):

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1. What Are Macronutrients?

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Calculating your ideal macronutrient intake helps optimize nutrition for weight management and fitness goals.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Daily Calories for weight loss (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

Explanation: The calculation starts with your BMR (calories burned at rest), adjusts for activity level (TDEE), then subtracts 500 calories for weight loss. Macronutrients are calculated as percentages of your daily calories.

3. Importance of Macronutrient Calculation

Details: Proper macronutrient balance is essential for muscle preservation during weight loss, energy levels, and overall health. The 25%/55%/20% split provides a balanced approach for most people.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight and height precisely.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories for weight loss?
A: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable.

Q2: Can I adjust the macronutrient ratios?
A: Yes, athletes may want more protein, while some diets emphasize different carb/fat ratios. The calculator uses a standard balanced ratio.

Q3: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation (used here) is about 70% accurate for individuals. For greater precision, consider metabolic testing.

Q4: Should I eat back exercise calories?
A: The activity factor already accounts for exercise. Don't add extra calories unless you're doing extreme workouts.

Q5: What if I'm not losing weight with these numbers?
A: Metabolic adaptation may occur. Recalculate after significant weight loss or if your activity level changes.